Warm-Up
2 Rounds:
40 High Knees
40 Butt Kickers
400m Run
20 High Knees
20 Butt Kickers
200m Run
Workout
Choose variation A for a workout with weights or B for a bodyweight workout.
Variation A
Every 3 Minutes for 8 Rounds
400M Run
Every 2 Minutes for 8 Rounds
200M Run
Every 1 Minute for 8 Rounds
100M Run
Variation B
Every 3 Minutes for 8 Rounds
400M Run
Every 2 Minutes for 8 Rounds
200M Run
Every 1 Minute for 8 Rounds
100M Run
Workout Tip
For both variations, the goal is to make sure to have rest for each section. Increase the time domain as needed to have 30-60 seconds of rest each round.